Know what’s on your plate

Vegetable stir-fry

Calories & nutrition facts

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88
calorieskcal per 100 g
Protein2.4 g
Carbs6.8 g
Fat5.1 g

Nutrition facts

Per 100 g% DV
  • Calories 88 kcal —
  • Protein 2.4 g 5%
  • Carbohydrate 6.8 g 2%
  • Fat 5.1 g 7%
  • Saturated fat 0.8 g 4%
  • Fibre 2.8 g 10%
  • Sugars 5.5 g —

Questions about Vegetable stir-fry

How do you stop vegetable stir-fry going soggy?

Dry the vegetables well and heat the wok until very hot before adding a little oil. Cook in small batches, starting with firm vegetables such as carrots and broccoli; add quick-cooking leaves and bean sprouts near the end.

Can you make stir-fry with frozen vegetables?

Yes. Add them straight from frozen to a hot, wide pan and cook in small batches so the water they release can evaporate. Give them about 5–7 minutes, stirring often, until piping hot and tender.

Which vegetables work well in a Chinese-style stir-fry?

Try sliced peppers, carrots, broccoli, mangetout and pak choi, then add spring onions and bean sprouts for the last minute. Garlic and ginger bring the familiar savoury flavour; use soy sauce, or oyster sauce if you’re not keeping it vegetarian.

What can you serve with vegetable stir-fry for a quick meal?

Serve it with boiled rice or egg noodles, or add tofu, prawns or strips of chicken to the wok to make it more filling. Add cooked protein near the end, just long enough to heat through.

How should you store and reheat leftover vegetable stir-fry?

Cool it and put it in the fridge within 1–2 hours, then eat it within 48 hours. Reheat only once, until steaming hot throughout, following Food Standards Agency advice.

Does vegetable stir-fry have more fibre than vegetable-and-noodle stir-fry?

Per 100 g, vegetable stir-fry has 2.8 g of fibre, compared with 2.3 g in vegetable-and-noodle stir-fry.

Source: ausnut F008872 · per 100 g · carbohydrate per EU label, fibre excluded